Sat9/10/16

CrossFit BattleCry – Kettlebell Club

Warm-up

Adductor & Lumbar stretch (No Measure)

10 sumo squats

1 min seated butterfly

1 min seated quad stretch

cobra pose into downward dog 4x

Spinal twist 1 minute hold each side

5 min Crawl & Squat emom (No Measure)

5 minutes any style crawling and quickly comlpete 5 air squats every minute.

Skill Work

100 swings > 3 minutes (Time)

Complete 100 moderate to heavy Russian Kettlebell swings in 3 minutes or less.
Log reps completed if you cap. Minumum kg of 24kg/16kg. If you use less kg than prescribed you MUST complete all 100 reps and accept the cap time.

Metcon

The Secret Formula (AMRAP – Rounds and Reps)

25 min cap

8 rnds

30 snatches

30 lunges

30 sit ups
RX 24kg/16kg